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Unlock expert wellness secrets in this powerful segment on Sway In The Morning. Dr. Akanni Salako returns to the show to break down the reality behind celebrity physiques, emphasizing that achieving a look like Teyana Taylor requires intentional training and nutrition, not just luck. Sway opens up about his own medical breakthrough, revealing how Dr. Salako’s advice on fiber, psyllium husk, and apple cider vinegar stabilized his blood pressure to levels he hasn't seen in 15 years.
The discussion expands as Dr. Salako answers live questions from citizens, providing life-changing advice on managing PCOS symptoms through diet and low-impact strength training. He offers practical nutrition strategies for road warriors and truck drivers who lack exercise space, explains the vital difference between water and electrolytes for true hydration, and gives tips on reducing inflammation with natural remedies like turmeric and black pepper. From healthy weight gain strategies to mastering cravings without guilt, this interview is packed with actionable health gems that can transform lives.
Watch more videos on the channel to keep up with the culture. Follow Sway’s Universe on social media and visit the website for more.
#fitnessgenetics #teyanataylorbody #lowerbloodpressure #teyanataylorworkout #anti-inflammatoryfoods
CHAPTERS:
00:00 - Dr. Akanni Salaco Health Interview
01:02 - Defining The Perfect Body Standards
04:42 - Lisa's Health & Wellness Journey
07:47 - Anelise's Nutrition & Fitness Advice
09:56 - Healthy Eating & Nutrition Guide
10:37 - Daily Hydration & Water Intake
11:35 - Benefits of Health Drink
15:35 - Travel Health & Fitness Tips
22:59 - Mike Muse: Health Q&A Session
Show More Show Less View Video Transcript
0:00
That is the voice of Dr. Akanni Salako.
0:03
He's a leading wellness expert, citizen,
0:05
founder, and head wellness coach of The
0:07
Wellness Lab, a pioneering organization
0:10
dedicated to helping women elevate their
0:12
health and quality of life. Now, he has
0:16
a doctorate in physical therapy and
0:18
nearly a decade of experience in
0:19
coaching and wellness. Dr. Akanni has
0:21
helped transform the lives of more than
0:24
100,000
0:26
women. 100,000 women worldwide. And we
0:29
got him here today. He's an amazing
0:31
father, friend, brother, cousin, uncle,
0:35
all the things, I'm sure. And we're just
0:36
honored to have him here on the Sway in
0:38
the Morning Show. Welcome back, Dr.
0:40
Akanni Salako. Dr. Salako, [screaming]
0:43
what is up, my friend? Good morning.
0:45
Good morning. Yes. How are y'all? Good
0:48
to have you here. Of course, you see
0:49
Tracy and Mike Muse and Torch and DB and
0:52
Kalani there in New York. And happy to
0:55
have you here. I'm going to open up the
0:56
phone lines early. 888-742-3345
1:00
to any and all women who have health
1:03
questions for Dr. Salako. He's more than
1:05
happy to answer them. I'm glad that we
1:07
have you here today specifically as
1:09
Tracy was coming out of Celebrity Wire
1:12
and Tracy was talking about the ups and
1:14
downs of plastic surgery and women
1:17
choosing to enhance either their breasts
1:20
or their buttocks or their lips um in
1:23
search of, I guess maybe what
1:26
they would call the perfect body, you
1:27
know? And as I say the word perfect
1:30
body, I remember a post that you put up
1:33
um featuring Teyana Taylor, who's a
1:35
friend of the show and who we all love.
1:37
And I think every time we see her,
1:39
especially now during award season on
1:41
the red carpet, your mouth just drops at
1:44
how as how she looks in her dresses, how
1:46
she walks, how she's able to fit clothes
1:49
and style herself together so
1:50
beautifully, you know, in my opinion.
1:52
But as I said during the break with
1:55
Celebrity Wire,
1:56
I don't think people realize the work
2:00
that went into
2:03
the shape and form of her body. I She
2:06
didn't just {quote} "wake up like this."
2:09
Are you experiencing a lot of clients
2:11
coming to you talking about Teyana
2:14
Taylor and wanting that body? I saw your
2:16
post. I was like, "Oh, he hit a button."
2:19
>> [laughter]
2:20
>> Right there. Talk about that a bit as we
2:22
take these calls here on Sway in the
2:24
Morning. Yeah, so that particular post,
2:26
sometimes I go on live on Instagram and
2:29
I was on I was live on Instagram doing a
2:30
Q&A and then there was a couple ladies
2:32
saying like, "Yeah, I want a Teyana
2:33
Taylor body."
2:34
>> Yeah, sure. After we've talked about,
2:36
"Okay, these are the exercises you need
2:37
to do. This is the nutrition you need to
2:39
do." And I'm like, "I don't think people
2:40
realize if you're going to say you want
2:42
something, you have to be willing to put
2:44
in the work to get there." And that was
2:46
the premise of that post of we say you
2:48
want a Teyana Taylor body, but we're not
2:50
dancing like her, we're not doing the
2:51
exercises like her. We just want to show
2:54
up on day two and have Teyana Taylor
2:56
body. That's not how
2:56
>> [clears throat and laughter]
2:56
>> this works. Like, you got to put in the
2:59
work to get there. And that was the
3:00
premise of the post and when they heard
3:02
that, everyone was focusing on, "Oh, you
3:04
but she doesn't exercise like that." And
3:06
I'm like, "Okay, but she's still active.
3:09
She's still intentional with her food.
3:11
She's still intentional with her healthy
3:12
lifestyle. That is the premise that
3:14
we're missing. If you want a certain
3:16
thing, you have to change your habits to
3:17
get there."
3:18
How do people know? That's always
3:20
fascinating to me, but how do people
3:22
know how someone exercises? Like I I
3:26
I'll kind of find out like we see all
3:27
these athletes. We see LeBron. We see
3:31
Ja Morant. We see Ant-Man. We see all
3:33
these athletes every single week or day
3:35
playing basketball. These Olympic We're
3:37
in the middle of winter games.
3:39
I don't see a lot of posts with them
3:41
working out, but I know they work out.
3:43
You know, so how can people form that
3:44
conclusion about somebody don't work out
3:47
like that? Every time I look at Mike
3:49
Muse's post, Mike Muse is on a jet, on a
3:52
set, and and about to go someplace else.
3:55
>> Yeah.
3:55
But, I know he works out. You know what
3:58
I mean? He doesn't post him being in the
3:59
gym. So, how can people make that
4:01
assumption?
4:02
>> Yeah, like even with her, it was funny
4:03
because I went to her page and there's
4:05
videos on even if it's her page, there's
4:07
videos of her literally in the gym doing
4:10
workouts.
4:10
>> Right. But, even if we don't see those
4:13
things, there's proof in how someone
4:15
carries themselves.
4:16
>> Yes. There's proof. You can tell when
4:17
someone walks up to you, okay, this
4:19
person they be in the gym. Mhm. Well,
4:20
cuz yes, we have genetics, but at
4:22
certain points your genetics only go but
4:24
so far.
4:25
>> Like, if you have muscle, there's going
4:27
to be proof that you've been in the gym.
4:29
If you are living a certain lifestyle,
4:31
there's proof behind it in how someone
4:33
shows up, someone's energy. So, those
4:35
are the things then like key traits that
4:37
you can look out for. Wow. Well, we got
4:39
some calls already, Dr. Salako.
4:41
888-742-3345.
4:43
I'm going to start with Lisha, and if
4:45
Michael or Tracy has a question as well,
4:47
please feel free to hop in. Lisha,
4:50
you're in Cali, how you doing? Say good
4:51
morning to Dr. Salako. He's here with us
4:53
live.
4:56
>> Hi. Good morning. First-time caller.
4:59
We got our first-time caller to say
5:00
"Ouch."
5:02
>> [music]
5:06
[applause]
5:06
>> So, my question is, um I had spinal cord
5:10
surgery about seven
5:12
>> [clears throat]
5:12
>> Excuse me, 7 years ago. Um so, I had
5:15
nerve damage in my back, permanent nerve
5:16
damage, and I've been trying to find a
5:20
natural way, if there is, as opposed to
5:23
medication. So, I'm on something called
5:25
Lyrica, or generic is pregabalin, and
5:28
just to say, um I got on the medica- I
5:31
keep going on and off because when I'm
5:33
on, I can gain 100 lb in 6 months, and I
5:36
don't eat meat.
5:38
Wow.
5:38
>> Like, I don't eat breakfast. Like, I
5:40
don't and it's a medication because when
5:42
I like weigh myself off, and um I'm also
5:46
a nurse. So
5:48
um
5:50
I'll like take a PT like some PTO time
5:52
for myself, vacation for like a month to
5:54
6 weeks when it's available. And I'll
5:57
wean myself off and I can drop down
6:00
45-50 lb in 2 months. But as soon as I
6:03
go back on it, I blow back up. So I
6:06
don't know like is there a natural way
6:09
to like I don't know.
6:12
Yeah. A natural way for what
6:14
specifically? Like a natural way to
6:16
handle your pain?
6:18
It's the the nerve um damage in my back.
6:21
So like Yeah.
6:22
>> like my nerves kind of misfire which
6:24
causes pain. But like I can get through
6:27
the pain but with by me being a nurse
6:30
then I won't be able to perform my
6:31
duties as much.
6:33
>> Right. Right.
6:34
>> So I don't know if technology has like I
6:36
don't [clears throat] know.
6:37
Yeah. The only thing when it comes to
6:39
nerve damage in relation to like muscle
6:41
damage and everything else, depending on
6:43
how severe the damage is, when it comes
6:45
to our nerves, recovery isn't the same
6:47
as if muscle. If I sprain my muscles, I
6:49
can easily recover from that. But if we
6:51
start to have severe nerve damage, which
6:52
sounds like in your case, there is a
6:54
certain point where recovery isn't
6:57
possible depending on how severe the
6:59
nerve damage is. And that's where those
7:00
medications and things start to come
7:02
into place. Now, if that specific
7:04
medication isn't the one that is
7:06
conducive for you when it comes to like
7:08
the weight loss and all of those things,
7:09
have the conversation with your doctor
7:11
to see are there other alternatives that
7:13
we can implement to allow me to help
7:16
with my pain management but it doesn't
7:17
pack on this weight as well. Or is there
7:19
something we can put in place that helps
7:21
with the pain with the um weight loss as
7:23
well as we're doing both.
7:26
Okay. Okay. Thank you.
7:29
>> And you And you can also follow Alicia,
7:31
follow Dr. Salako on Instagram and you
7:34
can DM him as well. He's at Dr. Salako,
7:36
S A L A K O. If that can help you out if
7:40
you need more time.
7:42
Thank you so much.
7:43
You're welcome. You're a citizen. Let's
7:45
wait a minute.
7:47
We got Annelise. Annelise is on the line
7:49
calling in from New York. Hey Annelise,
7:51
what's your question for Dr. Salako? Hey
7:54
Anna.
7:55
Hello. Thank you so much for taking my
7:57
call. First time caller. Good morning.
8:00
>> another one to watch. Wow. Dr. Salako
8:03
bringing them out.
8:06
Yes, yes.
8:08
I have a I guess a more
8:11
generic question, but it's more so of
8:14
I guess what advice or medical advice do
8:17
you have for PCOS women out there? There
8:19
are a lot of us. And it comes with a
8:22
slew of symptoms, a slew of just
8:26
everyday struggles.
8:28
And I just want to know if you have
8:30
literally any advice. It's been my whole
8:32
life and I'm it's been over 20 years.
8:35
Yes, yes, yes.
8:36
>> She said PCOS. What does that mean?
8:38
Polycystic
8:41
ovarian syndrome.
8:42
So That's correct.
8:44
>> You In my experience and obviously
8:46
you're a doctor, but in my experience to
8:48
get diagnosed you either need to have a
8:50
increase in testosterone
8:52
or a missed period. Or so you need to
8:55
have two of three things. So an increase
8:57
of testosterone, a missed period of more
9:00
than 3 months.
9:01
>> [snorts]
9:02
>> Um or cysts on your ovaries. And the
9:05
cysts can also be very painful. They
9:07
they they can they can erupt. It's And
9:09
again it comes with
9:11
everything else, but you're you're a
9:12
doctor, so I'm going to let you do that.
9:15
>> [laughter]
9:16
>> Mhm. So when it comes to PCOS there's
9:18
three major areas if we simplify how we
9:20
tackle the nutrition, the exercise, and
9:22
the lifestyle. If we're looking from a
9:24
nutrition standpoint, we want to focus
9:26
on whole foods, one ingredient foods.
9:29
Cuz often times the biggest thing that
9:30
we're looking at is like cortisol,
9:32
insulin resistance. Because often times
9:34
with ladies who have PCOS, they have
9:36
insulin resistance as well. So, we want
9:38
to be monitoring our carbon intake. Are
9:40
we getting foods that are higher in
9:42
fiber? Our first thing that we're having
9:44
in the morning, we can't have I I know I
9:46
always joke about the Starbucks, but we
9:47
can't have the Starbucks. We can't have
9:48
the sugary things in the morning. We
9:50
want to make sure that we're pairing
9:51
foods with a decent adequate amount of
9:53
fiber. 25 g of fiber per day is your
9:56
target. This will help with some of that
9:57
insulin resistance and those wanes and
10:00
like ways when it comes to like energy
10:01
levels. From an exercise standpoint, I
10:04
know everyone wants to jump to like the
10:05
hit workouts and the high intense
10:07
things. That is not what your body needs
10:08
right now. Traditional strength
10:10
training, the low and slow, those are
10:12
going to be the best things for you. And
10:14
then from a lifestyle perspective, let's
10:16
start walking more. Let's start getting
10:18
better sleep, handling our stress.
10:20
Because again, for the ladies who have
10:22
PCOS, typically their cortisol levels
10:24
are higher. What are some things that we
10:25
can do to reduce our cortisol levels?
10:27
Getting better sleep, walking a little
10:29
more, increasing our water intake. So,
10:31
if you tackle those three things and do
10:33
them consistently enough, you should
10:34
start to feel a little better.
10:37
Okay, that's that's really, really good
10:39
advice. And I guess just one other
10:40
question. Like how much water are you
10:42
supposed to drink a day? Cuz I I
10:44
definitely try, but I don't I don't
10:46
really exactly know how much.
10:50
So, it's half your body weight in ounces
10:51
of water is what you want to aim for.
10:53
And then it's 12 additional ounces for
10:55
every 30 minutes of activity that you
10:57
do. If you sweat a lot, then I would
10:59
bump that up a little more. But if you
11:01
don't sweat a lot, then half your body
11:03
weight in ounces of water is pretty
11:04
significant amount of water for most
11:05
people. And if you sweat a lot like
11:09
myself, I sweat at night. So, I do an
11:11
electrolyte supplement, whether it's
11:12
like Venture Pal or something like that.
11:14
I do electrolyte supplement in the
11:15
morning cuz I'm typically dehydrated
11:17
because I sweat so often. But your main
11:19
target is half your body weight of half
11:21
your body weight in ounces of water.
11:24
Okay, perfect. Thank you so much. This
11:25
is that's really helpful.
11:27
Yeah, he's amazing, Annelise. Follow him
11:29
on Instagram at Dr. Salako, dr. period s
11:33
a l a k o. Before we take another call,
11:36
I started the show Tracy G, Mike and
11:38
team and citizens about me saying I
11:41
started this program last month, the
11:42
last time he was here. And you guys know
11:45
I keep it a hundred on with everything.
11:47
What and and we've been in contact
11:49
since. So I've had to travel with
11:52
the drink that that I
11:54
drink twice a day. I don't always have
11:57
time to do it twice a day, but at least
11:59
once a day I've been doing it. And what
12:02
I will say and and I and I sent the
12:04
screenshot to Dr. Salako is that my
12:07
blood pressure has been absolutely
12:09
amazing.
12:10
>> Yeah, love that.
12:11
>> My blood pressure has not been this
12:13
stable and this normal in probably 15
12:17
years. I I I kid you not. Like I
12:20
I can't even believe my blood pressure
12:23
right now. And my job hasn't changed.
12:26
I've always been a busy person, so to
12:29
speak. Whatever you know, whatever that
12:30
means, but
12:32
because of I believe me being a little
12:35
more conscious of what I'm doing and and
12:38
and making those choices I think you
12:40
mentioned food choices when you talked
12:42
about Teyana Taylor.
12:44
Um there's something in my blood
12:46
pressure that changed dramatically. Like
12:47
when I I think I sent you maybe 123 over
12:51
83 and you was like, "Wow." You know, I
12:54
have not seen those numbers in 15 years.
12:56
I I kid you not. And so the headaches
13:00
are going, so to speak. There used to be
13:02
a pain in my left arm at times. That's
13:06
gone.
13:08
And it is incredible. And that's why I
13:10
even asked you to
13:12
this drink with I'm drinking water and
13:14
and
13:15
apple cider vinegar and and and doing
13:17
the things necessary that's in this
13:19
drink. But is it also
13:21
food suppressant? Because I find myself
13:24
not craving certain things because I'm
13:28
turkey burgers, I'm pizza, like I french
13:31
fries, I love good meals. So, well, I'm
13:34
saying anything good. I love what I
13:36
consider good comforting meals.
13:39
It does it serve as a suppressant to
13:41
some degree? To some degree, yes,
13:42
because apple cider vinegar. So, apple
13:44
cider vinegar is an apple appetite
13:46
suppressant. So, that serves to some
13:48
degree. And then the increase in fiber.
13:50
That's why whenever someone is trying to
13:53
lose weight, I harp on getting fiber.
13:55
>> Fiber. Ideally, yes, for World Health
13:57
Organization, 25 g of fiber per day for
14:00
women is the target anyway. But, if
14:02
you're getting more fiber in your diet,
14:03
you're going to be fuller. So, now those
14:05
cravings and all of that is gone because
14:08
you're full from the amount of fiber.
14:10
Then, if we have more fiber, we have
14:12
more protein in our diet, we don't have
14:14
the same level of cravings cuz you
14:15
already feel stuffed from the food that
14:17
you've eaten. And after a while, your
14:19
body gets into a rhythm, and then all of
14:21
those things start to you want them less
14:23
and less and less. So, I was unaware of
14:25
psyllium husk. I did not know what that
14:27
was until you told me. I had to look it
14:29
up. I had to Google which was a form of
14:30
fiber. I did not know I did not know
14:33
that. And I know that's that also has
14:35
been extremely helpful to me as well.
14:37
So, I would suggest anybody that's
14:39
probably low on fiber to to to try to
14:43
consult with your doctor first,
14:44
obviously, but psyllium husk has been a
14:47
great great
14:49
help for me because
14:51
potato chips and and stuff double baked
14:53
mashed potatoes is not fiber.
14:56
But, that [laughter] was my form of
14:57
fiber fiber because I'll sprinkle some
14:59
spinach on top trace GG baby with some
15:02
cream cheese. Listen, Linda, it is
15:05
something different. We got CC on the
15:07
line. So, I will say this and I'm I'm
15:09
I'm still balancing as I was honest with
15:11
you about exercising and getting it in.
15:15
Every day is not 30 minutes. Sometimes
15:17
it's 15, sometimes it's 10. But, what
15:19
keeps ringing in my head is 5 minutes is
15:21
better than nothing. So, I try to get
15:23
that in every single day and I
15:26
appreciate you for it, for real. It it
15:28
it's been amazing and I'm telling y'all
15:30
as living proof, like it has helped me
15:33
out tremendously, especially with my
15:35
blood pressure. But, we got CC on the
15:36
line calling in from Missouri and CC is
15:39
a road warrior. Shout out to all the
15:40
road warriors out there. What's up, CC?
15:45
>> Good morning. Good morning. Good
15:46
morning. Happy to women to women
15:49
Wednesday.
15:50
>> That's right. Woo!
15:50
>> Woo! Woo! Yes.
15:53
So, my question, good morning to
15:56
everyone. Thank you for taking my call.
15:57
Dr. Salako, being a road warrior is
16:01
definitely a challenge. Um
16:04
you know, especially when you're a
16:05
woman, but as for for men as well, you
16:08
know, in that because we are not always
16:10
afforded the luxury of being able to um
16:15
you know, take a walk or or
16:17
work out, you know, like like we want
16:20
to. We try our best. Um my husband and I
16:22
are are team drivers. And
16:25
you know, when we do stop, we try to,
16:28
cuz we're on the hustle all the time, we
16:31
and we have to park, we park as far away
16:34
from from the
16:36
front door of wherever we're at to to be
16:38
able to get that walk in and walk back.
16:41
But, you know, we're not always afforded
16:43
that opportunity.
16:45
I just was wondering, you know, if
16:47
there's any
16:49
advice that you could give us and
16:52
you know, if maybe
16:54
you know, in the future you could
16:56
concentrate on on something for road
16:58
warriors.
17:00
I appreciate you asking that. So,
17:03
nutrition is going to be your saving
17:05
grace because we we can't be as active
17:08
based off of what you do for work. So,
17:10
we have to dial in when it comes to our
17:11
nutrition. And whether that is, let's
17:13
say I'm stopping at a restaurant, most
17:15
of the time we stop at a restaurant and
17:17
we just go based off of whatever their
17:19
options are for what we're ordering. So,
17:20
let's say we stop at a simple place like
17:22
Chick-fil-A. You're going to get the
17:23
burger, you're going to get the fries,
17:24
you're going to get the drink or the
17:25
smoothie or whatever. How about we
17:27
customize our order? Let me get the
17:28
burger that I was going to get anyway,
17:29
but let me get a side of fruit and some
17:31
water. Or let me get a side salad and
17:33
some water. So, your biggest saving
17:35
grace is going to be your nutrition
17:36
where
17:37
or start to edit the things that you're
17:39
getting from these different
17:40
restaurants. I always want you to think
17:41
of what is my protein source in what I'm
17:43
ordering? What is my fiber source? If I
17:45
have those two things, then I can get my
17:47
little something sweet or whatever I'm
17:48
craving in that moment. But as long as
17:50
every time you're going to your various
17:51
restaurants or where all the places that
17:53
you're stopping, if you know you're
17:54
hitting your protein, you know you're
17:56
hitting your fiber, everything else
17:57
falls in line. Exercise-wise, it sounds
17:59
like you're doing the best that you can.
18:01
Parking further away. If you guys stop
18:03
at certain points and you go for a walk.
18:05
Outside of those things, like I think
18:07
you're doing the best that you can on
18:08
that front within the parameters of what
18:10
you have.
18:13
Does that help, Cece?
18:15
>> It It does. I mean, we we do that now.
18:17
We try our best. Like today, obviously
18:20
it's Ash Wednesday, and I am a a
18:23
practicing Catholic. So, I have my water
18:25
and and my and my grapes next to me
18:28
right now because of of the fasting
18:31
until this evening.
18:32
Um but this morning, you know, I knew
18:34
that I needed something um
18:37
uh so, I I drink a Core
18:39
um Mhm. every morning, and I couple that
18:42
with uh
18:44
a pack of Alvida.
18:46
Um it
18:47
>> Okay.
18:47
helps me for 4 to 5 hours.
18:51
I'm not craving anything. I I normally
18:53
don't crave like when I do um
18:56
uh if I do, it's like every now and
18:58
then. I got to be in the mood for
19:00
chocolate, but recently um I don't know
19:02
what it was. I I I guess my body needed
19:05
the fruit. Uh one day we just stopped
19:07
real quick, and and I and I I got every
19:10
single fruit that was inside the truck
19:12
stop that they had and my husband said,
19:15
"You know we don't have all this room in
19:17
the refrigerator for that cuz we don't
19:19
we don't have a lot of room there, but
19:21
you know, it's it's um you know, I got a
19:23
salad waiting for me for later.
19:25
Um Nice. You know, it's it's
19:28
and I don't eat a whole lot, but I I
19:31
definitely have a midsection. I've been
19:33
doing this for 3 years now with my
19:35
husband. Um he's obviously been on the
19:38
road longer. He's been on the road for
19:39
23, but
19:41
um
19:43
I also have high blood pressure and you
19:46
know,
19:47
I [clears throat]
19:48
I can't get it to go down and then I
19:50
thought, you know, hey, let me try this
19:51
GLP-1,
19:53
you know, and stuff since I'm on the
19:54
road, you know, maybe that'll that'll
19:56
help to take off some of this extra
19:59
weight that I've put on in the 3 years,
20:01
you know, and stuff and and I have spina
20:03
bifida, so I definitely feel it, you
20:05
know, and I also have um an autoimmune
20:08
disease that affects my my joints, but
20:11
you know, I I pay attention to the foods
20:14
that I'm putting in my body and then
20:16
every now and then I'm like, hey,
20:17
I really want a burger,
20:19
you know. Mhm. Um I have uh
20:22
It
20:25
I was going to say
20:26
>> I'm sorry.
20:27
two quick questions for you. One, do you
20:29
have like a smartwatch, Apple Watch, or
20:31
anything like that?
20:33
I do, but I I don't wear it.
20:36
>> [clears throat]
20:36
>> I was getting to the point when I was
20:38
wearing the Apple Watch um
20:40
I was getting shocked.
20:41
So, I said, "You know what? I'm done
20:44
with this. I'm not going to wear any
20:45
watches, you know, and stuff." No Apple
20:47
Watch, you know, and stuff. Nothing
20:49
nothing of that sort, so.
20:51
Okay.
20:52
Um
20:53
I'm sorry that you were getting shocked.
20:55
Uh if we wanted to implement like a
20:57
Fitbit or something, why I'm saying that
20:59
is two things we need to determine is
21:01
number one, a rough estimate of how many
21:03
calories you're burning per day.
21:05
Once we figure that number out, I'm
21:07
going to give you a cheat code. At the
21:08
end of your day, I want you to write out
21:10
everything that you ate that day. Try to
21:11
be as specific as possible. Go to
21:13
ChatGPT, plug that in, and say, "Give me
21:15
my macros. Give me the sodium amount."
21:18
Now you have a rough estimate to
21:19
compare. This is what I ate today. This
21:21
is how much sodium that I had. This is
21:23
how many calories that I had. And I can
21:25
compare it to what this watch says is my
21:27
daily activity limit. Now you get to
21:29
see, am I eating over that? If we're
21:31
consistently eating over that, okay, now
21:33
I need to make some edits into the how
21:35
much that I eat. If we look at your
21:37
sodium intake, if that is consistently
21:39
higher than 1,500, this explains the
21:41
blood pressure. Because a lot of the
21:42
times when we're eating out, even with
21:44
the best intentions, all these
21:46
restaurants want you to come back. The
21:47
food is going to be higher in sodium. So
21:49
that could be some of the things that's
21:50
causing the blood pressure. So again, at
21:52
the end of your day, go to ChatGPT,
21:54
write it all out, get the macros, get
21:56
the sodium, and then compare.
21:59
All right, CC. And if that is is a
22:01
little tricky for you, follow Dr.
22:03
Salaco. I'm telling y'all. And CC, I I
22:06
connect with you in terms of that blood
22:08
pressure. It can be tricky. You don't
22:10
know. Sometimes you think, "Oh, I just
22:12
had this. I just had that." And a lot of
22:14
things are loaded with sodium that you
22:16
would never even believe. You know, a
22:18
can of tuna, ketchup. Um so much has a
22:22
lot of sodium in it. And so I had to
22:24
take the responsibility of turning these
22:27
labels over and reading what I needed to
22:29
read and being mindful of that as well.
22:31
And uh Dr. Salaco came in and changed
22:33
the game for me. So I'm telling you, in
22:35
15 years, my blood pressure has never
22:37
looked like this. And so I'm addicted to
22:40
those numbers that I saw. I didn't even
22:41
think it was possible. And now that I I
22:43
know that it's there, I'm I'm staying on
22:45
it. So follow him on Instagram at Dr.
22:47
Salaco, okay? Please do so, CC. And God
22:50
bless you and your husband. And stay
22:52
safe on that road. Of course.
22:54
You a citizen.
22:56
You as well, CC. We got so Yeah, you got
22:59
so many calls still coming in. But I got
23:01
to get to Mike Muse who has a question
23:02
and then Tracy. Mike, what's your
23:04
question for Dr. S? Hey, what's up,
23:05
dude? How you feel?
23:07
What's up, dude? How are you? Good,
23:09
brother. I have a question for you. I
23:10
love how you always um
23:12
come from a place of not restrictions,
23:15
but just mindfulness and modification. I
23:17
think it's really great. I'm just
23:19
curious, is there any science or data or
23:21
just any of your expertise that relates
23:23
to how we eat desserts? And what I mean
23:26
by that is if we have like a first
23:28
course, a second course, and then we sit
23:30
for the dessert course, do we
23:31
necessarily need to eat the full slice
23:34
of cake or if we eat
23:36
>> [laughter]
23:37
>> full pieces of the cake, does that
23:39
satisfy us enough? Cuz that's what I've
23:41
been noticing I've been doing.
23:44
Yeah, I've seen it there was a research
23:45
article I looked at a long time ago in
23:47
relation to
23:48
diving into your indulgences. Cuz if you
23:51
look at something as simple as you're
23:52
craving this cookie and then you go have
23:55
an apple, you go have a biscuit, you go
23:58
have all these other things to keep your
24:00
mind off the cookie, then you end up
24:01
eating more calories than if you would
24:03
have just had the cookie. If you go
24:05
ahead and have the cookie, you've hit
24:07
the craving, now you don't crave it as
24:09
much. And there has been in some cases,
24:11
even for some of our clients, what I've
24:12
done is I want you to have the thing
24:14
that you're craving every single day.
24:16
Because after a while you're not going
24:17
to want it. There's a time for me like I
24:19
had a Snickers every single day. I was
24:21
craving a Snickers every single day and
24:23
I had it every single day and then I
24:24
didn't have another Snickers for like a
24:25
month cuz I got tired of it and I didn't
24:27
even want it anymore. So, sometimes you
24:30
have to indulge into your cravings cuz
24:32
there's nothing wrong with cravings,
24:33
it's natural. Sometimes it's emotional
24:36
things that's causing you to crave it.
24:37
Sometimes it's situational. So, yes,
24:39
indulge.
24:41
Then you have to figure out and
24:42
backtrack, okay, what is causing this
24:44
craving and then you can figure the rest
24:45
out from there. Wow. Wow, man, good
24:47
question, great answer. Dr. S, man,
24:50
appreciate that. Tracy G, jump in there,
24:52
man.
24:52
>> Yeah, absolutely.
24:54
>> [laughter]
24:56
>> I'll take it. Okay, so I would love to
24:59
know Dr. Salako if the way I view water
25:04
versus electrolytes is on point because
25:07
in my mind I look at water as a cleanser
25:11
and I look at electrolytes as hydration.
25:14
So drinking a lot of water is like
25:16
taking a shower every day and using the
25:19
soap but electrolytes is like putting on
25:22
lotion to seal it all together. Does
25:24
does that metaphor work or is there like
25:28
a gap in my way of thinking?
25:30
So water and electrolyte they kind of go
25:33
hand in hand cuz if we look at the
25:35
molecular at the molecular level there's
25:37
something called the sodium potassium
25:38
pump and what we taught we're taught in
25:40
school is where sodium goes water
25:41
follows. That's why if you have a higher
25:43
sodium diet typically you have higher
25:45
blood pressure because you're carrying
25:46
more fluid. So when we're drinking and
25:49
we're adding like electrolytes what
25:50
we're trying to do is restore that
25:51
sodium gradient. That's why having more
25:53
potassium that's where you see a lot of
25:54
these electrolyte supplements they have
25:56
potassium in there as well because you
25:58
have to have a well a good balance of
26:00
sodium potassium to be hydrated. So if
26:02
you're dehydrated that's where those
26:04
electrolyte supplements come in place
26:05
because they help restore that gradient
26:07
balance to rehydrate you.
26:10
Got you. So you need both cuz someone
26:13
who just has water right? Like if you
26:15
just have a gallon of water every day
26:17
but no electrolytes that doesn't mean
26:19
you're sufficiently hydrated.
26:22
Yeah you could still be dehydrated if
26:24
you don't have an adequate electrolyte
26:25
balance yeah. That's why with like
26:26
athletes that's where Gatorade and all
26:28
of those companies make a killing cuz
26:30
you're losing salt and all of those
26:32
things when you're sweating you have to
26:33
replenish it that's where Gatorade
26:35
Gatorade or like a Venture Pal and all
26:37
of those supplements come into place.
26:38
Really quickly I want to get John Z in
26:40
on this because John you box a lot is it
26:44
Gatorade your your choice or you just
26:46
water? I just water. Always water. I
26:48
mean I I have a a bit of a taste for
26:50
Gatorade which I don't think is too good
26:51
for me but it's always water. It's
26:53
always water for you with the constant
26:54
sweating everything water. Plenty of
26:56
water. Wow, okay. I mean we are really
26:58
sweating. Yeah, so I I was wondering
27:01
about that.
27:02
John because I know that electrolytes
27:04
Dr. Salako can also help with muscle
27:07
fatigue.
27:09
Mhm. Right?
27:09
>> Yeah. Do you experience that a lot John?
27:12
I mean yes, I do. My my knee is still
27:15
injured and I find that if I don't drink
27:17
enough water my my muscles are a little
27:19
sore. So yes, I do I do stay hydrated
27:22
quite a bit.
27:22
>> Wow, that's I take it very seriously.
27:24
Yeah, very very seriously. A question
27:26
that we we don't get often but Dante is
27:29
on the line calling in from Colorado.
27:32
You got a question Dante for the for the
27:34
lady in your life Dr. Salako is here.
27:36
We'll take the question now. What's up?
27:39
Oh yeah, I have a question for the lady
27:41
in my life. So all the women and
27:44
including myself worried about losing
27:45
weight but she's trying so hard to put
27:47
the weight on.
27:49
How do you help her? Wow.
27:51
Yeah, yeah. So with her the principles
27:54
are flipped cuz for weight loss we want
27:56
to be in a calorie deficit still have
27:58
whole foods. We're still exercise but
28:00
we're focusing more on like muscular
28:02
endurance in the early stages. For
28:04
weight gain it's simple thing it's the
28:06
same thing but in reverse where now
28:08
we're eating a caloric surplus. So for
28:10
her we need her to eat more not
28:12
necessarily go get the junk and all that
28:14
stuff. You can eat still one ingredient
28:16
whole foods cuz then as you're putting
28:18
on weight you're putting it on in the
28:19
right places. So have her eat more than
28:22
she is now significantly more than she's
28:25
eating right now at to a point where
28:26
sometimes it is a little uncomfortable.
28:28
If you think of where our bodybuilders
28:30
are bulking is uncomfortable cuz you're
28:32
eating more than what your body needs
28:33
but we're doing it because we're trying
28:35
to gain weight. And then when it comes
28:37
to the exercise she needs to lift
28:38
heavier. So the 10 lb for 15 reps we
28:42
can't do that. Let's get heavier
28:44
weights. Let's go to 20s the 25s for
28:46
five or six reps. We're lifting heavier
28:48
because as we put on this weight, we
28:50
need to direct our body and say, "Hey, I
28:52
want my curves to look like this here."
28:54
And that is how you do that through
28:55
strength training.
28:56
Great question, Dante. Hope everything
28:58
works out and tell your your lady to
29:00
follow Dr. Salako on Instagram at Dr. S
29:04
A L A K O. You're a citizen. That's
29:06
right. I'm on it.
29:08
Napoleon, I want to get you in and thank
29:10
you so much for holding. You had a
29:11
question about inflammation for Dr.
29:13
Salako?
29:15
Yeah, good morning, everybody. Good
29:17
morning, Dr.
29:19
So,
29:19
I'm pretty So, when I get a physical
29:22
checkup and they do my vials and my
29:24
blood work and everything, I come back
29:26
pretty healthy
29:27
uh
29:28
due to a hyperactive immune system
29:31
because I have a genetic disorder. But,
29:34
one thing that always pops up is they're
29:37
saying that my body's too inflamed.
29:39
Like, inflammation is too high in my
29:41
body. And I try to eat berries and
29:44
fruits and vegetables,
29:46
but I can't get that down. That always
29:48
pops up.
29:52
With you, you're saying you're saying
29:53
your inflammation down is
29:57
Um excuse me, what was that?
29:59
Did you mention something about
30:00
autoimmune?
30:03
Yeah, correct. I I I have a
30:06
a hyperactive immune system.
30:08
Hyperactive immune system, okay. So,
30:10
some of it could be related to the
30:12
hyperactive immune system, but some of
30:14
it could be lifestyle as well. Depending
30:16
on your If you take a look at your
30:17
nutrition,
30:18
look at the ingredient label and what
30:20
are some of the artificial sweeteners or
30:22
the artificial, you know, the Zantac gum
30:24
and all of those things because those
30:25
are foreign to our body and in some
30:26
cases that can lead to inflammation
30:28
where it's where it's very subtle. So,
30:30
look at your ingredients in a lot of the
30:32
foods that you eat often and see if I
30:34
take those out, do my inflammatory
30:36
markers reduce? And then looking at
30:37
other things of like, okay, what are my
30:39
exercise habits? Sometimes, if we go
30:41
from nothing to something, but we do it
30:43
too strenuous, that can lead to
30:44
inflammation. And then we want to
30:46
incorporate more anti-inflammatory
30:48
foods. It sounds like you're having some
30:49
as well, but get your turmeric, get your
30:51
ginger, get your kimchis. Those things
30:53
will also help reduce inflammation as
30:55
well.
30:56
Does that help out, Napoleon?
30:59
Turmeric, kimchi, and ginger?
31:02
Yes, ginger. And with your turmeric, I
31:04
believe it's one,
31:06
one to three. So, you have to have black
31:09
pepper with turmeric because it
31:11
activates the compounds in the turmeric.
31:13
I don't recall the exact amount off the
31:15
top of my head, but if you're going to
31:17
have turmeric, you also want to have it
31:18
with black pepper because the compounds
31:20
in the black pepper help to activate the
31:21
turmeric.
31:22
I'm drinking that now, Napoleon.
31:25
>> [laughter]
31:25
>> Thank you. Thank you, guys.
31:26
>> All right. Yeah, you're a citizen. I'm
31:28
saying good morning. First-time caller.
31:30
First-time caller.
31:32
And a first-time caller. Touchy George,
31:33
hit them up on the way out, baby.
31:36
Listen.
31:38
Before we wrap this up, I want to say
31:40
this, too. Another thing that helped me,
31:42
Dr. Salako, is that
31:44
as much as I love to cook, I enjoy
31:46
eating out as well. You know, especially
31:48
having a nice dinner somewhere, but what
31:50
I've learned is that I don't know what
31:52
they are what they're putting in the
31:54
food. You're right about that. Like we
31:55
don't know, and it's a restaurant, and
31:56
they're cooking in mass, and so they're
31:58
not buying necessarily the best
32:00
ingredients. They're not buying the
32:01
high-quality olive oils or this or that,
32:04
which I personally like to cook with
32:05
when I'm home. So, I'm saving a couple
32:08
more bucks, too, making some of my
32:10
trying to recreate some of my favorite
32:12
dishes at home, and there's a a pasta
32:14
dish or something like that. So, you
32:17
could do that once a week, too,
32:18
citizens. Um
32:20
If you got a favorite spot, whether it's
32:21
a Chick-fil-A or this or that, try
32:23
making that same burger at home. It'll
32:26
save you less money, and you know
32:28
exactly what you're putting in your
32:30
food. So, I thank you for that as well.
32:33
Man, Dr. Salako, where can everybody hit
32:35
you up and reach you, and
32:37
let us know when you coming back next. I
32:39
know next month, but we ready [laughter]
32:40
for you. Yeah, so
32:42
you can hit me on Instagram at dr.salako
32:46
if you need help reaching your goals.
32:48
Message me the word coach on Instagram
32:50
and we can have a conversation. And
32:52
that's real because that's exactly what
32:54
I did and this is how all of this formed
32:56
here on Sway's in the Morning. Hit them
32:58
up for sure.
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